frequently asked questions

Depends! Evidence-based therapies typically yield a prompt response. Most clients start to notice shifts within a month or two. Some people see meaningful progress in as few as 6–10 sessions—especially when their goals are clearly defined and the challenges are more specific (for example, phobias often respond well to ERP or ACT in 8–16 sessions; EFT for couples runs 8–20 sessions). Meeting 1-2x/wk, using outside support when needed (e.g. partners, family, or medical providers), and engaging in between-session practice all help therapy be more effective.

That said, healing happens at different speeds for different people—and that’s not a reflection of effort or “readiness.” If you’re working through long-standing patterns, trauma, marginalization, or systemic stressors, therapy may unfold over a longer period or in phases. Some clients find that longer ongoing therapy offers continued value and support; we revisit this together to make sure our work stays purposeful.

We’ll talk early on about what to expect and check in regularly to make sure the work feels meaningful. It's normal for there to be bumps in the road to recovery- so let's talk about them.

Like anyone, I’m a whole person, and I bring my personal blend of humor, gravity, directness, softness, warmth, and passion to my work. Clients have shared that they find me encouraging and empowering, tender in painful moments, and tough when needed. I don't pretend to know exactly what it's like to live as you every day. I’m not afraid to ask you tough questions or call you on your BS—but I’ll do it with compassion, curiosity, and deep respect for who you are and where you’ve been. 

I show up as a real human, not a blank slate. That means I’ll celebrate your growth with you, sit alongside you in hard truths, and help you make space for what’s messy or complicated. I believe therapy works when you feel safe enough to be honest, challenged enough to grow, and supported enough to keep going—even when it’s hard.

We will probably laugh together. Hopefully we'll feel just about all the feelings on the emotion wheel. You’ll never be judged for what you bring into the room.

While we will talk, therapy with me is more than just venting or reflecting—it’s active, collaborative, and focused on building behavioral change and psychological flexibility. The specific modalities I use, explained below, are not considered traditional talk therapy, and they are grounded in methods that are research-backed and actually designed to create change—not just talk about it. 

Classic talk therapy is about building insight, based around the premise that if you can understand what is happening, it will create change. Talk therapy has its limitations because some mental health challenges are fueled by seeking answers to "whys" and "what ifs", and instead need other interventions to block that type of rumination, rather than feed the cycle. Talk therapy also takes longer to be effective. In our work, insight may happen along the way, however, these strategies use behavioral, cognitive, and emotional interventions to create experiential changes in and out of session. It's about finding new ways of thinking, feeling, and acting. There is often between-session practice. We’ll work with practical tools, try out new skills, and explore patterns in a way that helps you shift how you relate to your thoughts, emotions, and relationships.

If you’re looking for something deeper than simply processing, this kind of therapy meets you where you are and helps you move forward—step by step. Check out details on the specific therapies, below, to learn more.

It’s a common question—and a good one. Not all therapy is created equal, and the how really does matter. Some approaches are more insight-focused, others more skill-based. 

That might mean learning tools to navigate anxiety in the moment, exploring how to respond to big emotions without getting overwhelmed, or building a stronger connection with yourself and others. These aren’t one-size-fits-all methods—they’re flexible, practical, and adapted to you. Research has demonstrated that different mental health challenges and populations respond better to specific interventions - so yes, the quality, duration, likelihood, and pace of recovery can depends on the therapy modality you receive, as well as many other contextual variables.

If you’ve tried therapy before and it felt nice but not all that helpful, the approach could’ve been the missing piece. The right type of therapy can help you move from understanding what's hard to actually shifting how you experience and respond to it.

Acceptance and Commitment Therapy (ACT) is a third-wave form of Cognitive-Behavioral Therapy. This kind of therapy helps you get unstuck—not by pushing away hard thoughts or feelings, but by learning to relate to them differently by building psychological flexibility. Instead of battling anxiety or self-doubt, we make space for it and focus on what really matters to you. 

ACT helps us to shift our relationship to our own mind: we practice noticing and unhooking from thoughts and stories that aren't working for us, and sitting in discomfort rather than avoiding it. It also supports people in taking committed action towards the things that matter. 

In session, ACT can feel both grounding and energizing. You’ll learn practical tools to experience anxiety, overwhelm, or self-doubt in a new way—so they stop running the show. 

People who have experienced ACT share that they experience their thoughts and emotions differently and are able to hold them more lightly. They view themselves and the world more flexibly. They report acting more in line with their values and having greater connection with self and others. They are able to wholly acknowledge that life has unfair adversities, and feel the grief, anger, or sadness that comes with it. 

Exposure and Response Prevention (ERP) is a subtype of Cognitive Behavioral Therapy. It is a research-proven therapy for OCD and anxiety that helps you break free from the cycle of fear and compulsive coping. First, we do foundational work to build some skills, confidence, and meaning- this helps motivate the next steps. 

Then, it's about gradually facing feared situations or thoughts (exposures) while resisting the urge to engage in doing compulsive or avoidant behaviors (response prevention). Instead of avoiding what makes you anxious or doing things to “neutralize” the fear, we gently face it—together—in a safe, structured way. Our brains don't need to unlearn the things that are scary; instead, we can learn to make space for our feelings in a way that allows us more peace and room to live bigger lives. 

It’s not about diving into the deep end right away. We go at your pace, building confidence little by little. Over time, your brain starts to realize that you can handle discomfort without rituals, reassurance-seeking, or avoidance—and that’s where real freedom starts. 

ERP is hard work, and it’s also incredibly empowering. You’ll come away with courage, clarity, and the ability to move through life without fear calling the shots. Clients consistently say that ERP boosts their confidence to handle hard things. For many, ERP is the only solution that has made a difference in the experience of intrusive thoughts, compulsions, phobias, or anxieties.

Dialectical Behavior Therapy (DBT) is a third-wave form of Cognitive-Behavioral Therapy. DBT helps us become more skillful at handling intense emotions, navigating interpersonal situations, and feeling more grounded in daily life. It’s especially helpful if you’ve ever felt overwhelmed by your reactions or stuck in patterns you want to change. 

DBT outright states that life is painful and that change is the only constant- there's no toxic positivity here! It is a deeply practical therapy that focuses on doing what works and radically accepting hard facts in our lives so we can move toward change. In turn, it emphasizes Zen Buddhism and our universal need for connection, validation, and love. 

Instead of just talking things through, we focus on building real-life skills—like how to ride out big feelings, communicate more clearly, and cope in healthier ways. You’ll get a mix of support and gentle challenges, with tools you can actually use between sessions. 

With some clients' concerns, I lean more heavily on DBT than other therapies. I may have you complete a diary card or do some worksheets. We may discuss and decide that attending group skills sessions would be helpful to you.

Clients engaged in DBT report feeling more aware and accepting of themselves, more skilled in their relationships, more able to tolerate big emotions and urges, and more effective in doing the things that need to be done. 

Emotionally Focused Therapy (EFT) is a research-backed treatment that helps you feel more secure and connected in your relationships. EFT is typically 8-20 sessions and is based on the science behind Attachment Theory. Whether you’re coming in as a couple or an individual, we’ll work together to understand the emotional patterns that keep showing up—especially the ones that leave you feeling stuck, distant, or misunderstood.

In EFT, the goal isn’t to fix each other, but to create space for honesty, safety, and closeness. The process can feel both gentle and powerful—you’ll likely have moments of deep insight and connection that shift the way you see yourself and the people you care about.

If you’ve ever thought, “we keep having the same argument,” or “why do we keep hurting each other?", EFT can help you get to the heart of it, and actually address what’s underneath. 

Clients who have done EFT share they have an increased understanding of themselves and their partner(s), they find it easier to empathize and be vulnerable, they have more skills to communicate, and they feel emotionally safer in their relationships.

I believe:

• That gender-affirming healthcare saves lives

• In Health at Every Size (HAES)

• That anyone can recover

• That Black Lives Matter

• That bodily autonomy and consent are basic rights; I am pro-choice

• In comprehensive, consent-based sex education and reproductive justice

These values are reflected throughout my professional and personal life. I identify with contemporary (non-terf!) feminism.

Positionality matters. Many people want to know something about the person they’re sharing space with—especially in therapy—so I offer this context to support trust and transparency. I’m a white, cisgender woman, a Seattle native, pansexual, atheist, and currently able-bodied. I’m a trauma survivor and have my own experiences with mental illness. I'm partnered and I don't have children.

Throughout my life, I’ve held different relationships with size privilege. I grew up experiencing thin privilege, and now live in a fat body that I’ve come to accept and love—while navigating the complexity a culture steeped in fatphobia. Like everyone, I hold multitudes. I bring that perspective—of nuance, growth, and compassion—into the therapy room with care and humility. 

At the same time, I believe therapy is your space, not mine. I try not to center myself in the room. However, if parts of my identity or experience feel important to name or ask about, you’re welcome to bring that in. I’ll always respond with honesty and care, using thoughtful discretion about what supports your healing.

I am direct and honest about my own identities and the impact they can have in the therapeutic relationship; this begins with consistently acknowledging and remediating the white, patriarchal, Westernized, colonized history of modern therapy. I carefully balance the fact that I must always be learning with my clients' need for skilled care; while I certainly learn from my clients, I will not put you in a position where you need to educate me.